Healthy Spring Stir Fry

 

Yes, stir fry can be clean eating and healthy,

and best of all, be DELICIOUS!

I put this simple dish together in the morning for my lunch at work and was so pleased with the outcome. I could easily be doubled or tripled to feed more than one, and feel free to mix up the veggies and meat as desired. 

Recipe adapted from Skinnytaste
Ingredients: 
4-6oz chicken breast, cooked and cubed
1/2 cup brown rice, cooked
3tbs egg whites
1 large carrot, chopped
1/2 cup sugar snap peas
1-2 garlic cloves, minced
red onion, slivers
1-2 tbs low sodium sauce
1/4 tsp garlic powder (optional: I like garlic)
1/4 tsp pepper
1 tbs olive oil

Directions: 

Mix 1tbs soy sauce,  pepper, and garlic powder in a bowl.
Toss cubed chicken in sauce and set aside.
Heat olive oil in a small skillet over medium heat. 
Add onion and cook until partially translucent.
Then add minced garlic, chopped carrots, and snap peas and sir fry until veggies are tender.
Move cooked veggies to one side of the pan and add in the egg whites. 
Stir them until they scramble and then mix in with the veggies.
Mix the veggie-egg mixture with  the cooked rice and sauced chicken. 
Add another 1/2-1tbs soy sauce and toss it all together until well combined.

LiveFit Phase 2 Results

 

 

Wow, What a phase. 

I really didn't think there was much change besides me just upping my weights with more ease, but if you look at where I started things are looking good.

Everything is a little more 'pulled' in, which is always a plus. 

My measurements are what tell the truth and honestly, nothing drastic except in my waist which I am very thankful for:

 2.5 inches 

GONE.

Measurements: 

Chest increased :  35in to 35.3in

Arms increase:   12in to 12.2in

Hips decrease:  36.5in to 36in

Waist decrease: 33.5in to 31in

Thighs increase:  22in to 23in

Calves increase: 14.7in to 15in

Forearm increase:  8.5 in to 8.8in

Shoulders increase  42.5in to 43in

Anything fantastic in this phase? Not really.
 I just really focused on the diet because it switched up a bit. 

No more "carbs" for dinner, instead you have 3rd full serving of carbs  with your small meal; mid-afternoonish. 
This made me really think outside of the box when it came to making dinner. 

For most of my life dinner meant: pasta, breads, rice, potatoes, etc. but it had to quickly become, salad, veggies, kale chips, and more salad paired with LOTS OF PROTEIN! 

 I also had to think about last meal as well. I have yet to have 5 egg whites for my last meal--sorry Jamie. But I have had fun making protein filled "dessert" like meals. 

Such as Greek yogurt with some honey, fresh strawberries and a tbs or two of 70% dark chocolate chips. 

Or my all time favorite: Mock-Wendy's Frosty Protein shake. 
This will rock your world. 
3/4 cup unsweetened vanilla almond milk 
1 packet truvia (or stevia) or sweetener of choice
1 heaping tbs of cocoa powder
 (more if you want it more chocolatey)
1 scoop vanilla protein powder
8-10 ice cubes (this is key to making it a frosty) 
Blend a heavy duty blender 
(I did this in my cup blender and broke it. sad day)  
 Enjoy your seriously delicious healthy protein packed dessert shake.

  

Alright, so Phase 3 is next and things are going to be different. 

I recently got a Lead in a Musical (ANNIE GET YOUR GUN) so rehearsals will be taking up my evenings for the next 10 weeks which puts a damper on my workout times. So I've decided to drag phase 3 out and only work out 3 times a week attempting to doubling up work outs on those days. 

It is not going to be easy but I am determined to stick with it and finish this trainer.

I'll still maintain the diet laid out, which I LOVE, and will try my hardest to keep it for the remainder of my life. 

I love being a healthy and strong woman. 

Who's with me?

Here's to the long haul. 

Wanna read more about my journey through LiveFit Trainer? 

CLICK HERE and scroll down.

 

Whole Wheat Flax Pita Bread

 

I love pita bread.

I buy it every 2 weeks and fill it with all kinds of concoctions, my favorite being almond butter mixed with greek yogurt and honey, topped with half a banana. SO GOOD.

Any who, I went to go pick up my favorite heart-healthy flax and oat pita, but the store didn't have any!!! I was so upset. I looked and looked, and asked, and they looked, no luck.
So I figured, this just mean it's time to make my own.

I have several pita recipes booked marked, and most of them are the same, and pretty simple:  Flour, salt, yeast, and oil with maybe some sugar. 

I pulled up three of my favorite recipes (with pictures of course) and started to bake away.

Of course I used my bread machine to do the mixing, and of course I wanted to make my own recipe so I adjusted a few things, but they worked, poofed a little--I think its because I used a stone ground whole wheat--harder to break down--, and are ready to devoured.

Ingredients: 
3 cups whole wheat flour
1 tsp salt
2 tsp active yeast or rapid rise yeast
1 tsp honey
1 tbs coconut oil
2 tbs flax seed, ground
1 1/4 cup water, divided

Directions:
bread machine, dough cycle. add water if dough is not sticking together after 4 min or so.


preheat 450 F.  with pan in the oven.
pull out onto floured surface. separate into 8 balls.
roll out into thin disks.


Flip disks on pan and bake for 3 min until poofed

place and cover with a clean towel and while you cook the rest.

You may have to gently cut into the pockets if not all parts poofed up.

ENJOY!!!


 P.S. These will last about 3-5 days in THE FRIDGE and about 2 months in the freezer. DON'T LEAVE THEM OUT, they mold quickly...I learned that the hard way.

 

LiveFit Update (a.k.a.Phase 2 Week 8)

Well... I was in a car accident.

A pretty bad one;  

actually coming home from the gym...

I totaled my car and badly banged up my knees

How did this happen?!? 

Well it was snowing in May....really... MAY!

 I miss you so cal, I miss you.

 Praise be to God, I am alright and no one was badly hurt.

Sad thing? 

I had to put a  little hold on LiveFit. 

Not for too long though.

It's been about a week since the accident and I picked up day 55 this past Friday. 

Since I bruised my knees pretty bad the doctor told me to lay off the heavy weight lifting the requires leg strength for about 2 weeks.

She did say I could move this up if I felt like I could handle it, but to go slow. 

Friday I was not ready, but today is Sunday and they are doing/feeling okay. 

Still look ugly--bruises don't go away quickly. 

But I think come tomorrow I will start up day 54 (I did 55 before 54 since 54 is legs) and finish week 8 and thus finish phase 2.

I apologize this wont be like my other posts where I give weight lifting and food advice, but I didn't want to leave the people following my journey, now and in the future, hanging.

I look forward to the new challenge and am excited to start phase 3!!!!! 

Pictures from phase 2 will come soon! 

** *UPDATE Same day: I should have looked into phase 3 before I posted this. First 2 weeks include high pressure on the knees with all those plyometric jumps. 
So I think its best if I repeat week 8 just to get back into the momentum. I promise to push my self hard.
  I got this!***

 My thoughts exactly:

If you interested in following my journey,

 CLICK HERE and scroll down.

Homemade Green Giant Vegetable Medley

 

We love the Green Giant Vegetable Medleys Steamers.

They are a perfect side to many of our dishes. However, they are starting to add up in price for such a small amount: 2 servings per bag! REALLY!?

 So I decided to make my own, and freeze it.

SUCCESS. 

8 servings for half the price of one bag. 

Winning.

Ingredients:

Cream Sauce
1/2 cup milk
1/4 chicken stock cube, granulated
1/4 tsp parsley
1/2 tsp garlic powder
1 tsp onion flakes
1 1/4 tsp cornstarch

The Medley
1lb of sugar snap peas
4 small red potatoes
1 large red bell pepper
2-3 tbs olive oil

salt and pepper to taste

Directions:
Sauce
On medium heat, heat milk and chicken stock granules in a small pot until it starts to produce steam. Whisk in seasonings and then cornstarch. Continuously whisk for 2-3 min.. Remove from heat and set aside. 

The Medley  
Wash and scrub potatoes under warm water. Chop into bite size chunks. Set aside. 
Wash bell pepper and chop. Set aside. 
Wash sugar snap peas if needed, set aside. 

Heat a medium skillet on medium high heat and add 1 tsp of olive oil.   
Add chopped bell pepper and saute until they start to brown a little. Remove from heat and set aside. 
Add another tsp of olive oil and saute sugar snap peas until they start to get brown spots. Set aside. 
Add another 1 tsp of olive  and saute potatoes until they start to get brown spots.

Dump all medley ingredients into a large bowl and pour cream sauce over it. Mix until well combined.
Let cool for 30 min, lightly covered. 

To Freeze:  
Place combined medley into a large freezer zip lock bag and lay flat in the freezer. 

To Cook from Freezer: 
Remove ~2 cups and microwave, covered (to steam) for 4-5 min until potatoes are cooked through.

ENJOY!!!!

 

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Skinny Banana Muffins

I love a good muffin. 

What's better? 

A Healthy Muffin. 

These are clean eating, very simple, very adjustable muffins.
I made 3 different kinds when I made them: Chocolate Chip, Banana Walnut, and Cinnamon Apple. 

So don't over think them and bake them!

Ingredients:
1 cup whole wheat flour 
1/4 cup honey
1/4 cup apple sauce
1 tsp baking soda
1 tsp vanilla 
1/2 tsp cinnamon
2 small very ripe bananas
4 tbs  egg whites

3 tbs of mini chocolate chips (optional)
chopped walnuts(optional)
1 cup granny smith apples, chopped (optional) 
Any other ideas you can think of, be creative!

Directions: 
Preheat 350 F. 
Non-stick a muffin tin.
Mix flour, baking soda, and cinnamon in a small bowl. 
Mix egg whites, bananas, honey, and vanilla in another bowl. 
Mix dry mixture with wet. 
Fold in any extra ingredients, if desired. 

Equally distribute mixture between the muffin tins. (I got 11 medium or 8 large)

Bake for 15-20 min, until  tops a golden brown and a tester comes out clean. 

 Let cool on a rack for 10 min.

ENJOY!!!!

Nutritional Information: 

1 muffin

80 Cal * 19 cabs* 0g fat * 2g protein *2g fiber

   

Autumn Apple Chops

It's not Autumn, it's actually Spring,

 Well sorta. 

We are stuck in this Winter trying to be Spring, 

oh yeah and its the first week of May. 

This mid-west weather is crazy. 

Anyways, why Autumn Chops?

Well, I bought the pork chops and it came with a recipe; This recipe, title and all.

Could it get any better?

Why yes, as a matter a fact this meal takes 5 min to prep and 10 min to cook for a total of a 15 min meal.

So Thank you pork chop packaging company. You made my dinner meal planning a little easier this week so I'll post your recipe and use your tile. Thank you!

Ingredients: 
Serves 4
4 pork loin chops. 3/4 inch thick
1 tbs flour
2 tsp butter
1/2 onion, sliced
1 cup apple juice
salt and pepper, to taste

Directions: 
Heat a skillet over medium heat.
Drizzle a little olive oil and saute sliced onions until they become translucent. Set aside. 
Season flour with a little salt and pepper.
Lightly flour pork chops and brown on one side in butter in the same skillet over medium heat.
Turn Chops;stir in onion and apple juice.
Bring to a boil, lower heat, cover and simmer for 7-8 min until internal temperature on a thermometer reads 145 F. followed by a 3 min rest time.

                                                               ENJOY!!!!

 

LiveFit Phase 2 Week 7

Phew! This week FLEW by. 

I have been so busy, that that days just seem to blur together! 

I didn't add up my weekly weight total because I just didn't have time. But I know I upped my weights yet again and she was not kidding when she said we would be sore because she up the set total from 3-4. 

Body part of notice, my thighs! 
I have always been self conscious of my legs because they are big. I have come to terms with this over the years and when I was heavy into running they became big in a lean muscle way. However, thanks to this program, I have the beginnings of beautiful definition. Like GOOD LOOKIN' definition that you know you admire from a far in the gym in really buff people....I've started that... be jealous!

Weight Training Tip: Squats!
 
One of the most effective full body weight training exercise out there are weighted squats.  Most people think that they are just a leg exercise but if you are performing them with the proper form you will know right away you are using your entire body to do the exercise. 
Don't let the weight intimidate you and give it try with these great instructions from healthylivingforyou.tumbler.com 

How to Squat
The Squat Setup

• Approach the rack with the bar at approximately mid-chest height.
• Move under the bar and place it on your back. Hold the bar in place with your hands.
• Stand with and even stance. Your feet should be shoulder width apart with your feet facing out at a 30 degree angle.
• Lift the bar out of the rack and take ONLY one step back. Take a big breath. Tense your entire body. Squat.

Squatting Down

• Start from the hips – Bend at your hips and sit back into the squat. Imagine you are sitting down on a seat. The hips joint should always bend before your knees.
• Check your knees – Keep your knees out. Your knee joints should be pointing in the same direction as your feet all the way down. If your knee buckle in it normally means that the weight is too heavy.
• Keep your weight back – Keep your weight distributed towards your heel.
• Go all the way down – You should always aim to squat to at least parallel. Meaning, your hip joint needs to be at least parallel with your knee joint. This is incredibly difficult to judge yourself, even with the aid of a mirror. Ask someone else to assess your depth either in the gym or by video taping.
• Think about squatting up - On the way down think about squatting up. This will help to prepare your brain and make the upward movement easier.

Squatting Up

• Bounce off the bottom – At the bottom position of the squat your hip muscles should be tight – storing energy. Use this energy to help you bounce out of the bottom of the squat. Ensure that you are bouncing off the hips – not the knees.
• Focus on your glutes – When powering up out of the squat concentrate on squeezing your glutes together.
• Drive your hips up – Most of the power for the squat comes from the hips. Drive the hips in an upward motion.

Racking the bar

• Step forward. Ensure that your bar is over the pins before lowering the weight.

Food!!!!

I am finding it hard to eat a mid-afternoon 'meal' that includes 6 oz or meat and a carb because I have a desk job, and for lunch I can leave and it's no problem whipping out that meat, but mid-afternoon, I'm still at a desk and whipping out 6oz of meat is pretty odd. 

So I normally try and make  meal with equivalent protein. 
Some examples of this would be: 

• a pita filled with 2 tbs of almond butter mixed with 1 tbs plain greek yogurt, and 1 tsp honey and half of a banana paired with lots of veggies. 

• 1/2 cup cottage cheese with lots of veggies and some rice cakes, 

• a protein shake with some rice cakes.

• 1 oz of Almonds and veggies

Any other ideas? I would love to hear them! 

I have been sticking to the no starchy carb for dinner and after though. So I'm proud of that. 

About to start the last week of phase 2: Week 8 and I know I've got this!